Road running55:18 6.51 mi (8:30 / mi) +81m8:11 / mi shoes: Saucony Guide 9 - 2016
Some faster running and hills after some warmup miles 8:56 8:55 Hill repeats (0.21 mi/est 20 m climb, jog back recovery) 1:33 1:23 (6:55/mi) 1:24 1:23 about 0.6 mi recuperating then 2 miles 7:44 7:26 then 0.5 miles cool down at 9/mi
Road running2:46:27 19.5 mi (8:32 / mi) +59m8:27 / mi ahr:150 max:163 shoes: Saucony Guide 9 - 2016
Long run. Good conditions (60F and overcast). Tried to stay at about 8:28-8:30 to see if this is reasonable. I think with a few more weeks, it will be, especially as I ran 10 mi two nights ago. Hard work for the last 2 miles as I had bonked a touch (+30 s per mile for 2 miles and closer to 50s at the end). Also, tripped on an embedded rock in the gravel shoulder and got a bit scraped up (both palms, one knee and elbow) at about 4.5 miles.
In two wks, I will go out to 21.5-21.75 mi then taper.